The Sleep Newsletter #5

Hey

G’day to the 45 new subscribers to The Sleep Newsletter!

This is the Sleep Newsletter. The newsletter that peels back sleep information layers like an onion - let us do the crying for you.

If you missed our post on Eucalyptus silk and the SPECIAL sleep ingredient we use for our pillowcases - you can check it out here. 

Here’s what we got for you today:

In Today’s Edition:

• 🤔 How do I know I’m getting enough sleep?

• 🥝 Sleep & late night snacks. Tell me more.

• 📸 COZO out in the public

But first….

Please reply to this email with “Hey Jim”

It lets me know that you are reading and I feel ALIVE when I hear that email reply sound.

Oh, and it helps make sure you get the newsletter each week.

There’s one sentence that sends shivers down the spine of every sleep expert around the country.

‘Late night snacking.’

Chocolate, ice cream, crisps, soft drink, donuts (I’m looking at your dad), even coffee.

We all do it.

Some more frequent than others.

But there’s a catch that many don’t realise when we indulge like this.

Late night sugars and snacking are a BIG contributor to poor sleep, restlessness and general tiredness.

Ultimately, our cravings become more than just a bad dietary choice.

What is clear is that late night snacking impacts your sleep performance.

Something we care deeply about at COZO.

So like your sweet grandma who loves you unconditionally and wants the best for you, we’re here to help.

We won’t tell you to stop late night snacking … because where’s the fun in that??

What we are going to do is talk about WHAT kind of snacks to eat.

Here is our snack criteria:

• a. Healthy

• b. Actually tastes good

• c. Helps you fall asleep quicker

1. Kiwi Fruit 🥝

Outside of Kiwi fruit being absolutely delicious (criteria b ✅), it contains sources of Melatonin, which plays an important role in your circadian rhythm regulation.

If you don’t know what the hell your ‘circadian rhythm regulation is’ - it’s like an internal clock in our bodies that tells us when to wake up, feel tired, or go to sleep, based on a 24-hour cycle influenced by light and darkness.

Eating kiwi fruit before bed reminds your body that bedtime is near and helps you get to sleep faster.

2. Cherries 🍒

Similar to Kiwi fruit, Cherries contain a small dosage of Melatonin.

Sweet and Tart cherries seem to be the two most packed with Melatonin.

Swap out the Cherry Ripe 🍫 for plain cherries 🍒 for a health kick and a better sleep!

3. Almonds 🥜

Almonds help the body produce GABA, which helps promote calmness, reduces anxiety, stabilises blood pressure and promotes restful sleep.

Nuff’ said.

4. Bananas 🍌

Bananas are the GOAT fruit when it comes to nutrients to help sleep performance.

They are rich in sleep promoting nutrients like magnesium, tryptophan, vitamin B6, carbs and potassium.

One medium sized banana (126g) contains enough of the nutrients listed above to make a meaningful impact.

Add a banana or a banana smoothie to your late night snack routine.

….

There you have it.

Straight from scientists - 4 delicious snacks to help improve your sleep today.

It’s late night snacking done the right way!

“How do I know if I’m actually getting enough sleep?”

I get this question all the time.

And, outside of how you feel when you wake up each morning (which can be based on a range of factors), this isn’t easy to answer.

Clearly if you wake up feeling tired you probably didn’t get enough sleep.

But that’s not always the case.

I don’t know about you, sometimes I’ll feel energised and ready to attack the day even though I know I didn’t get enough hours.

The same is true the opposite way.

A long night of sleep, but exhausted and tired the next day.

The best way to answer the question?

Technology, of course.

After extensive research, here are the top sleep tracking devices and technology to help clear it up:

1. WHOOP

• What it is: A fitness tracker wristband designed for athletes and fitness enthusiasts that can track your sleep performance at night.

• Differentiates by: Focuses on recovery and readiness, providing insights to optimise physical performance. It uses sleep data to inform users about their body's readiness for activity. More focused on the fitness angle.

• 2. Oura Ring

• What it is: A smart ring that tracks sleep, activity, and body responses like temperature and heart rate.

• Differentiates by: Offers detailed sleep analysis in a discreet, stylish ring. Known for its accuracy and convenience, being less intrusive than other wearables.

• 3. Apple Watch / Fit Bit

• What it is: Smartwatches and fitness trackers that offer a range of health tracking features, including sleep.

• Differentiates by: Apple Watch integrates well with the Apple ecosystem, enhancing overall health tracking. Fitbit shines with specialised sleep features and a user-friendly interface.

• Cost: Fitbit devices start around $99, while Apple Watches start at about $399.

  4. Sleep Cycle: Sleep Tracker

• What it is: A smartphone app that analyses sleep patterns using the phone's microphone.

  Differentiates by: Uses phone’s microphone for sleep analysis, avoiding the need for wearable devices. Features a smart alarm to wake users up gently during light sleep.

• Cost: Free with in-app purchases, premium subscription around $30/year.

COZO is out in the wild.

One of the best things about building a health and wellness business is the amazing creators and influencers you meet along the way.

We’ve slowly been connecting organically with many of our favourite creators on Instagram, TikTok and other social media platforms to spread the COZO word.

Here are just some of the few influencers sharing COZO.

Mama, we made it!

@amzdicko

Replying to @Lauren Okay so I know this is a double standard but SUE ME #mafs #mafscommentary #mafscheatingscandal #mafsau #socialcommentary

@mayaakaate

So so so grateful for you guys!! 🥹🧡 #unpackwithme #resetroutine #resetaftertravel #posttravelreset #travelreset #cleanwithme #cleaningmoti... See more

@amzdicko

My theory on Madeline from MAFS. #mafs #madelinemafs #mafscommentary #mafsaustralia #mafs2024 #realitytv also my sleepmask is from @COZO #gifted

That’s all for this week.

Until next time, sleep easy 💤

jim (Founder of COZO)